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  6. Dried fruit vs. Heart of palm

Dried fruit vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between Dried fruit and Heart of palm

  • Dried fruit has more Vitamin E , Fiber, Vitamin A RAE, Iron, and Vitamin B3, however, Heart of palm has more Vitamin B6, Copper, Zinc, Potassium, and Phosphorus.
  • Daily need coverage for Vitamin B6 from Heart of palm is 51% higher.
  • Heart of palm has 60 times less Vitamin A RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, while Heart of palm has 3µg.

Food types used in this article are Apricots, dried, sulfured, uncooked and Hearts of palm, raw.

Infographic

Dried fruit vs Heart of palm infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +205.6%
Contains more IronIron +57.4%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +214.3%
Contains more PotassiumPotassium +55.4%
Contains more CopperCopper +87.8%
Contains more ZincZinc +856.4%
Contains more PhosphorusPhosphorus +97.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +5200%
Contains more Vitamin E Vitamin E +766%
Contains more Vitamin B3Vitamin B3 +187.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B6Vitamin B6 +466.4%
Contains more FolateFolate +140%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +25.6%
Contains more FatsFats +155%
Contains more CarbsCarbs +144.6%
Contains more OtherOther +29.1%
Contains more WaterWater +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
33% 4% 64%
Saturated Fat: Sat. Fat 0.046 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated Fat -63%
Contains more Mono. FatMonounsaturated Fat +1380%
Contains more Poly. FatPolyunsaturated fat +20.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Heart of palm
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Heart of palm Opinion
Calories 241kcal 115kcal Dried fruit
Protein 3.39g 2.7g Dried fruit
Fats 0.51g 0.2g Dried fruit
Vitamin C 1mg 8mg Heart of palm
Net carbs 55.34g 24.11g Dried fruit
Carbs 62.64g 25.61g Dried fruit
Magnesium 32mg 10mg Dried fruit
Calcium 55mg 18mg Dried fruit
Potassium 1162mg 1806mg Heart of palm
Iron 2.66mg 1.69mg Dried fruit
Sugar 53.44g 17.16g Heart of palm
Fiber 7.3g 1.5g Dried fruit
Copper 0.343mg 0.644mg Heart of palm
Zinc 0.39mg 3.73mg Heart of palm
Starch 0.35g Dried fruit
Phosphorus 71mg 140mg Heart of palm
Sodium 10mg 14mg Dried fruit
Vitamin A 3604IU 68IU Dried fruit
Vitamin A RAE 180µg 3µg Dried fruit
Vitamin E 4.33mg 0.5mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.7µg Dried fruit
Vitamin B1 0.015mg 0.05mg Heart of palm
Vitamin B2 0.074mg 0.18mg Heart of palm
Vitamin B3 2.589mg 0.9mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg 0.81mg Heart of palm
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 24µg Heart of palm
Choline 13.9mg 0mg Dried fruit
Saturated Fat 0.017g 0.046g Dried fruit
Monounsaturated Fat 0.074g 0.005g Dried fruit
Polyunsaturated fat 0.074g 0.089g Heart of palm
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Dried fruit
24%
Heart of palm
Minerals Daily Need Coverage Score
44%
Dried fruit
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 36.28g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.